A.
Warm-Up:
Run 400 Meters @ 50%
Stretch x 2 Minutes
Run 400 Meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips
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x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping x 20 per leg
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Run 6 Minutes @ a fast pace
Run 2 MInutes @ an easy pace
Run 4 Minutes @ a fast pace
Run 2 Minutes @ an easy pace
Run 2 Minutes @ a fast pace
Run 2 minutes @ an easy pace
D.
Cool Down
Jog x 400 Meter
10 Minutes of Static Stretching (Focus on IT Band, Calves, Shins)
Took advantage of the warm San Antonio sun abd the River Walk. A 20 out and back. Pushed the pace on the way back. Took 18 min to get back 6 mile in 38 min. One of those days were it felt really good.
Oh how fun! I have forgotten what sun looks like!
AM-Swim. Drills and sprints.
PM-Run. Totaled 2.75 miles.
A. done (sub 1200m (.7) AB for 400run)
B. not done due to time restrictions
C. Running Total
6m fast: 2.4 Dis. / 88 Cals/ 63-65 Avg Rpm
2m slow: AVG 40 rpm
4m fast: 4.6 Dis./ 164Cals/ 66-68 Avg Rpm
2m slow: 40-45 avg Rpm
2m fast: 6.0 Dis./ 214 Cals/ 71-72 Avg Rpm
2m slow: 6.5 Dis/ 223 Cals/ 40-45 Avg Rpm
Do you have a rowing or assault bike alternate?
Morning Ed! Yep, here you go:
Row 6 minutes @ 2000 m pace
Row 2 minutes @ relaxed pace (conversational)
Row 4 minutes @ 1000 m pace + 5 sec
Row 2 minutes @ relaxed pace
Row 2 minutes @ 500 m pace + 5 sec
Row 2 minutes @ relaxed pace
Thanks Nichole,
Rowed as above got about 4200 meters